Riboflavin in food exists in bound and free forms. Your small intestine absorbs the free form readily, but extracting it from bound molecules, especially in plants, takes work your digestive system may not complete. The ranking below shows total riboflavin content, which can overstate what your body actually takes in.
Animal products and fortified cereals concentrate riboflavin. If you rely on whole grains and legumes as your main sources, check whether they are fortified. Whole versions of these foods typically contain less absorbable riboflavin than refined and enriched varieties.
Plant sources of riboflavin include fortified cereals, almonds, mushrooms, and green leafy vegetables. Vegetarian diets can meet the Daily Value through dairy and eggs; vegan diets depend heavily on fortified foods and mushrooms, which contain moderate amounts. Absorption from plant sources remains lower than from animal products.
FDA daily value: 1.3 mg
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Showing 2301–2350 of 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2302 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2303 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2304 | Salad dressing, green goddess, regular | Fats and Oils | 0.05 mg | 4% |
| 2305 | Babyfood, juice, orange-carrot | Baby Foods | 0.05 mg | 4% |
| 2306 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 0.05 mg | 4% |
| 2307 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.05 mg | 4% |
| 2308 | Snacks, corn cakes | Snacks | 0.05 mg | 4% |
| 2309 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2310 | Taro shoots, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2311 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.05 mg | 4% |
| 2312 | Soursop, raw | Fruits and Fruit Juices | 0.05 mg | 4% |
| 2313 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2314 | Cake, yellow, unenriched, dry mix | Baked Products | 0.05 mg | 4% |
| 2315 | Beans, baked, home prepared | Legumes and Legume Products | 0.05 mg | 4% |
| 2316 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 0.05 mg | 4% |
| 2317 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.05 mg | 4% |
| 2318 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.05 mg | 4% |
| 2319 | Chocolate, dark, 60-69% cacao solids | Sweets | 0.05 mg | 4% |
| 2320 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 0.05 mg | 4% |
| 2321 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2322 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 0.05 mg | 4% |
| 2323 | Malt beverage, includes non-alcoholic beer | Beverages | 0.05 mg | 4% |
| 2324 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 0.05 mg | 4% |
| 2325 | Babyfood, vegetables, squash, junior | Baby Foods | 0.05 mg | 4% |
| 2326 | Babyfood, vegetables, squash, strained | Baby Foods | 0.05 mg | 4% |
| 2327 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2328 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2329 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2330 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2331 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2332 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2333 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2334 | Cassava, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2335 | Restaurant, family style, hash browns | Restaurant Foods | 0.05 mg | 4% |
| 2336 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 0.05 mg | 4% |
| 2337 | DENNY'S, hash browns | Restaurant Foods | 0.05 mg | 4% |
| 2338 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 0.05 mg | 4% |
| 2339 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 0.05 mg | 4% |
| 2340 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 0.05 mg | 4% |
| 2341 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2342 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2343 | DENNY'S, french fries | Restaurant Foods | 0.05 mg | 4% |
| 2344 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.05 mg | 4% |
| 2345 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2346 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2347 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2348 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2349 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 2350 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.05 mg | 4% |
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